Exercises to Improve Balance

5 Simple Exercises to Improve Balance

We often to take our balance for granted.  Unfortunately, as we age our balance can start to deteriorate, increasing the risk of having a fall.

Your balance is affected by a number of the body’s systems.  Good balance requires visual input from your eyes, sensory information from your vestibular system, and sensory information from your joints.

Whilst ageing can affect how well these systems function, it does not necessarily mean that your balance has to deteriorate.  Muscle weakness and reduced activity levels are very common factors which can lead to a loss of balance.  Targeted exercises can therefore help to improve your balance and reduced your risk of having a fall.

As with any skill, you need regular practice to maintain your ability.  Feeling unsteady can have a huge impact on your confidence, which can in turn lead to you avoiding certain activities and generally being less active.  Unfortunately, this quickly turns into a vicious cycle – the less active you are, the weaker your muscles become and the more unsteady you feel.

Try the exercises below to start improving your balance.  Start off holding onto a stable surface such as a wall, banister or kitchen unit.  As you improve, try the exercises without any support.  Do not push any of the exercises into pain.

Exercises to Improve Balance

Try to do 5 minutes of balance exercises twice a day

Heel Toe Raises

Heel Toe Raises
Stand next to a stable surface to hold on if needed.  Push up onto your tiptoes, lifting your heels off the floor, then lower your heels and lift your toes off the floor.  Repeat 10 times.

Single Leg Stand

Single Leg Stand
Stand next to a stable surface to hold on if needed.  Lift one leg, keeping your hips level.  Try to hold this for 10 seconds.  Repeat with the other leg.

High Knee Marching

High Knee Marching
Stand next to a stable surface to hold on if needed.  Bend one of your knees, lifting your thigh up towards your chest.  Lower and lift your other leg.  Repeat 10 times.

Sit to Stand

Sit to Stand
Sit on a chair with feet and knees hip width apart.  Stand up then sit back down.  Try not to use your hands to help.  Make sure the movement is slow and controlled all the way up and down.  Repeat 5 – 10 times.

Heel Toe (Tightrope) Walking

Heel Toe Walking
Stand next to a stable surface or wall to hold on if needed.  Walk forwards, placing one foot directly in front of the other as though walking along a tightrope.  Try to place the heel of one foot as close as possible to the toes of your other foot.

Key Message:

Strengthening exercises can help to improve your balance and reduce the risk of having a fall.  There are a number of body systems involved in balance, so muscle weakness may not be the underlying cause.  A thorough assessment may be required to determine which system/systems are effected and need re-training. 

If you would like further advice on improving your balance and preventing falls, give us a call on 07702 847036 and speak directly to a Senior Chartered Physiotherapist or click the ‘Book Online’ button to make an appointment. 

The Nebula Physio and Wellbeing Team
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